Trainings (22-28Sep08)

This week I wasnt in the pink of health. Had a swollen gum which made me feel feverish.
Therefore I cut my 3 x running and 2 x gym per week to 2 x running and 1 x gym this week.

22 Sep
1 hr gym.

23 Sep
5 x 1km intervals with rest of 4 mins in between.
Target time for each set was 5:00.
Timings for the 5 sets.
4:53
4:39
5:05
4:57
5:04
It was a tough session but I was glad that i was able to finish it.

27 Sep
Fu Ren dropped me at Changi coast road. I retraced the Sundown's route back to Bedok Reservoir. Since I started pretty late in the morning at 8+, so by the time I reached Bedok Reservoir, it was already HOT HOT HOT.
Total distance: 20km
Total time: 2 hr 26 mins includes 20 mins of stretching, water and traffic breaks.
Avg Pace: 7:17
Avg HR: 156 (45% in zone 3 and 45% in zone 4)

Another LSD down.
Next week's target: 25km with 15km @ marathon pace.

Trainings this week

Hard to get myself started after the holiday, but still, I have managed to squeeze in some trainings.

Tues
Intervals training of 5 x 1km with rest of 4 mins in between.
Target pace was 5:00/km.
It was tough, by my standard right now. Actually felt pukish in the last interval but still completed.
Here are the figures-
Int. 1 = 4:50
Int. 2 = 4:49
Int. 3 = 4:50
Int. 4 = 4:58
Int. 5 = 5:03

Wed
An hour of weights. Body was sluggish due to the intervals on the previous day.
Did 1 legged step-up. The step was 40-50cm above the floor so was a tough excercise. Did 2 x 20 reps on each leg, followed by 3 x 20reps of squats and other exercises.
I was totally washed out at the end of the session.

Thurs
10km of marathon pace running at targeted pace of 6:24/km.
End up ran a pace of 6:12/km at an avg HR of 160.

Fri
Was really tired so took it easy during the 1hr weights session.
And i did a body fats composition test. Result- 12% : )))

Sun
Due to other commitments, could only do the LSD in the evening.
17.2km, which 4 rounds of Bedok Reservoir.
Targeted pace
Round 1 and 4 = 7:00/km
Round 2 and 3 = 6:24/km (Marathon Pace)

Actual pace
Round 1 = 6:50/km (Acceptable)
Round 2 = 6:22/km (Passed!)
Round 3 = 6:22/km (Amazing!)
Round 4 = 7:10/km (ok lah)

Avg pace was 6:41/km at an avg HR of 164 (too high).
Total time ran was 1:54:57.

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Bali Photos? Akan Datang.

I am just too lazy to load the photos...ok ok I will do it this weekend.

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I am SLIM again!

Did a body fats composition check this morning.
My fats composition has dropped from 20%, three months ago, to the current level of 12.4%, which puts me in the excellent range.
Yeah! I am officially SLIM again : ))

^..^ ^..^

Trainings this week

Monday (8Sep)
1 hour weights session- focus mainly on one-legged exercises, especially the weaker right leg.

Tues (9Sep)
Evening run with iron woman.
Total distance= 10km
Total time: 1:13:52 including 5mins of stretching.
Avg pace= 7:24/km (slow :))

Wed (10Sep)
Spent 30mins on stationary bike- 10mins warm up follow by 2min/3min fast/slow spinning.
Total distance= 13.5km
15mins of weights focused on one-legged exercises.

Thurs (11Sep)
Solo evening run.
Total distance= 14km
Total time= 1:38:39 including 5mins of stretching
Average pace= 7:04/km

Horray!! I will be off to Bali tomorrow and back on next Monday!!

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Stranded!!!

Guess where am I??

I am sitting on the floor in one of my office's lift, waiting for help.
I am trapped in a lift!!!!
How suay can it be?
First time in my life so I better enjoy the experience : ))

my indian knight in shining armour to my rescue

Training this week

Mon-Fri. Nil.

Sat 6 Sep
As usual, swimming lesson. After spending a good half hour in the shallower training pool, coach wanted us to move to the deeper competition pool. Big mouth me for asking coach how to tread water.

Coach demonstrated the correct way of treading water. Fu Ren had no problem cos she have already done it before. I was struggling to stay afloat initially but slowly found back what I have learnt during BMT. The ultimate test came when we were asked to tread water for 3 mins (erh...felt more like 5mins to me). Ok, both of us passed.

Sun 7 Sep
Another slow run this morning to make up for the lost trainings the earlier part of the week.
Since the fort run was closed for the aviva 70.3, I started the run from car park f2.
Sight-seeing pace of 7mins/km throughout the 13.07km. Stopped twice to stretch and to watch the aviva 70.3 transition 1. Look at those fancy tri-bike, hope that I can own one : )

Today's run.
Total distance= 13.07km
Total time = 1:37:30 (including 7mins stretching and 5 mins aviva)
Avg pace= 7:27/km
Avg HR= 140 of which 98% was zone 3 and below.

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A Tiring Week

In HKG airport lounge now.
Can have temporary peace of mind with all the meetings and entertainments finally over.
THis is a tiring week with the commuting between Singapore, HKG and Fuzhou.
Cant wait to get home to see my babies.
And to continue with training too : )

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